New Coaching Business http://www.tlcendurance.com

24 11 2014

For 2015, I’m officially starting my own boutique coaching business; TLC Endurance. Website under construction and can be found here: http://www.tlcendurance.com  TLC commonly refers to Tender Loving Care and also happens to by my wife and business partner’s initials.





Time Trial Races in Central Indiana

12 03 2013

Monrovia TT Series
It’s been taken over by J’s Bikes
4/14, 5/12, 6/16, 7/21, 8/18, 9/15

Colavita-Zipp Series
5/5 Kentucky Speedway
5/19 Monrovia, IN
6/1 Bluffton, IN
6/30 Portland, IN
7/14 Kokomo, IN

Hammerfest TT Series
Near Evansville
http://thehammerfest.com/event-details.html
5/13, 6/10, 7/8, 8/12, 9/9

Breakaway Bicycle Club
Kokomo, IN
http://www.breakawaybicycleclub.org/TT_info.htm
4/28, 5/26, 6/23, 7/14, 8/18

website for B2 Bikes TT Series
http://www.jcbicycleclub.com/index.php/b2-time-trial-series

Morgan Monroe State Forest TT
http://bloomingtonvelonews.blogspot.com/2012/06/mmsf-2-tomorrow-june-5th-2012.html





The fittest I’ve ever been on the bike in late December

24 12 2011

I’ve discovered a new sport that has turned out to be as much fun as triathlon. I’ve intended for years to jump in a cyclocross race as the tri season winds down, but I never got around to it until this past fall. Now that I’ve taken the leap, I’m having a ball. Instead of doing a run emphasis or swim emphasis as would be normal this time of year (writing this on Christmas Eve), I’m actually cutting down on my running a little so as to be as strong as possible for the last couple races.

I’ve dabbled in bike racing here and there over the years and even though I absolutely love cycling and am very comfortable in a fast, competitive group; I’ve not fallen in love with the sport. It’s super dangerous with multiple high speed crashes at every event -race organization, at least here in central Indiana is very amateur compared with sanctioned triathlons.

That has all changed with cyclocross. There’s a new race promotion company in our area called Planet Adventure and they are putting on a first class show every weekend this fall in multiple venues – sophisticated electronic timing – instant results – free professional photography – and on and on.

If you are the competitive type and really enjoy RACING – you’d love cyclocross. It’s head to head racing at a ridiculously slow, safe speed. And as it turns out, I think triathletes are prime candidates to do very well as I’ve discovered. I’m finding I can beat guys that are much faster on a road bike and I’m not sure why. The best reason I can come up with is cyclocross really rewards general aerobic conditioning and also probably, light weight.

I’m glad I did not read too much (OK, I read nothing) about cyclocross prior to my first couple races because I would have been intimidated with the equipment “necessary” including multiple wheel sets – different tires for different conditions – and deep aero section wheels to keep mud from accumulating on the rims. Not knowing any of this, I went out on my 20 year old Bianchi with heavy box rims and six-speed drivetrain and placed 5th in my first Cat 4 45+ race. A couple races later, I was winning my division consistently and now lead the points going into the last race of the season next week. It’s kind of fun beating younger guys on their $4000 carbon bikes and Zipp wheels, but the truth of the matter is, equipment (other than maybe tires) is about as unimportant as it is in a running race.

I’ve been looking on Ebay and have noticed used cyclocross bikes, no matter how nice or expensive the original price, don’t sell for much more than $1000. Maybe December is a buyer’s market, because resale seems very, very low.





How to get up early to train before work

13 10 2011

I am not a morning person by nature. My teaching job requires I get up at 5:30 or so just to make the commute to my classroom. So, I never considered the possibility of getting a workout in before work until a couple years ago. Now I get up at 4:45 every workday and get a nice run under my belt first thing each day.

Here are my tips how this can be accomplished:

  1. Get rid of your TV. Television is probably the number one reason why people want to stay up late.
  2. Get your spouse on board
  3. Get a good book and head to bed around 8:00 and start reading.
Now you can grab a swim at lunch and a bike ride after work for three short but intense workouts a day!
Good luck




2011 Season

21 04 2011

I’m starting the 2011 season with legs that seem willing to run, so we’ll see how it goes. The plan is to stay healthy, by keeping run mileage to a minimum and go for a peak performance through four weeks in August – Tri Indy Triathlon – USAT National Age Group Championship in Burlington – Chicago Triathlon.

I plan on continuing my winter running routine – 2.5 miles, very easy every morning M-F. Take Saturday off from running and Sunday will be tempo day on my hard weeks. Here’s what the program looks like:

https://spreadsheets.google.com/ccc?key=0Al8OSqOkUrxadExfTDVqUDdpd3FkQml5S281cmV6YXc&hl=en&authkey=CL2d_tME
I’ll start Threshold/Vo2 Max intervals on Tuesdays in Phase 3 towards the end of June.

Last year, I had a stress fracture that goofed up my run training most of the summer, but even with almost no running in June (of 2010) and very little in July, I still had a very decent race in Chicago last year. I think this was due to two factors: Years of running in my past. And, lots of hard bike riding.

So, the plan is to bike as much as possible – Not big long rides, but lots of rides – many if not most, at high intensity.

Applicable reading:
http://home.trainingpeaks.com/articles/running/deliberate-undertraining.aspx